Leena Watts
Children often need encouragement to eat a varied and healthy diet. Fussy eating can be stressful for parents to deal with, but it's important not to give up. Children whose parents eat balanced meals are more likely to adopt similar habits and have a positive relationship with food throughout their lives. Leading by example is incredibly powerful, and children are more likely to eat fruits and vegetables when their parents encourage them to do so. Parents can also help their children to increase their calorie intake by adding extra oil and butter to meals, serving whole milk, or adding extra cream and maple syrup to porridge.
How to increase a child's diet
| Characteristics | Values |
|---|---|
| Parent's role | Determine what, when and where food is offered |
| Child's role | Decide whether and how much to eat |
| Meals per day | 3 |
| Snacks per day | 2-3 |
| Snacking window | 1-2 hours before a meal |
| Calorie-boosting foods | Avocado, nut butter, full-fat dairy |
| Calorie-boosting beverages | Bright BeginningsTM Soy Pediatric Drink, PediaSmart® Organic Pea Protein |
| Calories in beverages | 200 calories for every 8 ounces |
| Sugar content in beverages | 18 grams (4 ½ teaspoons) of sugar in 8 oz. |
| Oral hygiene | Brush 3 times a day |
| Portion size | Closed fist for pasta, rice or cereal; palm for meat; thumb for fats like butter |
| Daily physical activity | 60 minutes |
| Parental encouragement | Positive impact on consumption of fruits and vegetables |
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What You'll Learn
Encourage trying new foods
Encouraging children to try new foods can be challenging, but it is crucial for their development. Children often need encouragement to eat a varied and healthy diet, and it is important to introduce new ingredients and flavours to expand their palate and ensure they receive the nutrients they need.
One effective strategy is to prepare foods they are reluctant to try in different ways. For example, if a child is reluctant to eat vegetables, try roasting them to enhance their natural sweetness or blending them into a smoothie with fruits. You can also incorporate vegetables into sauces and dishes they already enjoy. For instance, if your child likes pasta, try adding pureed vegetables to the sauce.
Another strategy is to get children involved in the cooking process. Studies show that children are more likely to taste foods they have helped prepare. This also encourages mindful eating and helps them gain a better understanding of what goes into their food, from nutrients to flavours. Even young children can help by washing and sorting foods, and older children can take on more responsibility with weighing, mixing and measuring.
It is also important to expose your child to new foods regularly. Children have to try a new food 8 to 15 times before they can decide if they like it, so don't give up after the first attempt! You can try offering small portions of new foods, and gradually increase the portion size over time. It can also help to pair a new food with something familiar. For example, offer a new type of fruit with their favourite yoghurt, or serve a new vegetable with a well-liked dip or dressing.
Finally, remember that the atmosphere at mealtimes should be relaxed and enjoyable. Avoid forcing your child to eat, as this will only make them more reluctant to try new foods. Instead, encourage them to explore new foods through touch, smell and sight, and give them choices to help them feel a sense of independence.
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Make mealtimes positive
Making mealtimes positive is an important part of encouraging a child to eat a wider variety of foods and develop a healthy relationship with food. Here are some tips to achieve this:
Create a Positive Mealtime Environment
Make the dinner table a happy place by being available to your children and having fun reconnecting with them. Avoid any drama and help your child transition to the table, especially if they are not used to a routine or have anxiety about eating. Give them a reminder a few minutes in advance, and the older the child, the more notice you should give. You could also set a timer. If they are still upset, give them a sense of control by offering them a choice of where to sit.
Division of Responsibilities
According to child feeding expert Ellyn Satter, adults decide what foods and beverages are served, where they are served, and when. It is also the adult's role to make mealtimes pleasant. The child then decides whether and how much they want to eat. This encourages structure and is known as the "Division of Responsibility".
Keep it Short and Sweet
Mealtimes do not have to be long. Keep them to 10-15 minutes, or as long as your child can pay attention. For babies, you may use a spoon, or they may use their fingers. As they get older, they will develop different skills to help with mealtimes.
Make it a Family Affair
Sitting down as a family for mealtimes teaches your child how to eat and helps them develop social skills. It also provides an opportunity for children to see their parents eating and enjoying a variety of foods. This encourages them to try new foods and relaxes them.
Keep it Calm and Distraction-Free
The best family meals have minimal distractions. Turn off the TV and put away handheld devices. Playing music at a low volume can provide a pleasant background for meals without drowning out conversation.
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Avoid using food as a reward
It is common for parents to use food as a reward for good behaviour, either at the table or elsewhere. At the table, rewards are often offered in exchange for eating. Away from the table, food rewards may be offered to elicit a desired behaviour or to avoid an undesired one. For example, "We have to leave the park now. If you come now without crying, we can get an ice cream on the way out".
However, using food as a reward can have a negative effect on developing preferences and future eating behaviour. It can also lead to heightened desire for high-fat, high-sugar foods. Research has shown that parents' use of food as a reward at age 4 predicted emotional overeating and picky eating at age 9. Another study found that using food as a reward predicted more food responsiveness and emotional eating in children.
Instead of using food as a reward, parents can offer their children real, tangible objects or experiences as rewards, such as a sticker, a small toy, a comic, or a trip to the park. It is important to recognise that how parents deal with their child's emotions now can influence how they deal with their emotions later in life.
Additionally, parents can strive to create a positive mealtime environment and make the dinner table a happy place. This can be done by being available to your children and having fun reconnecting with them after a busy day. It is also important to follow the Division of Responsibility in feeding, which means that parents decide what a child is offered, when it is offered, and where it is offered. It is then up to the child to decide if and how much they will eat.
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Incorporate supplements
Supplements can be a vital addition to your child's diet to meet their nutritional needs. However, getting your child to take a supplement can be challenging, as it is similar to taking medicine. Here are some tips to incorporate supplements into your child's diet:
Make it a Positive Experience
Instead of being a stressful chore, taking a supplement can be turned into a fun exercise with a bit of creativity. Supplements provide essential vitamins and minerals that give the body the fuel it needs to be healthy and active. Try making supplement-taking time a positive experience in your household. For younger children, consider giving their favourite toy a supplement first before they take their own. This gives the child some control and time to process that they need to take the supplement themselves. Statements such as "we all take our supplements to be healthy" can reinforce this and make it a family effort.
Choose Age-Appropriate Supplements
Consider the age of your child when selecting a supplement. For instance, MultiVit, a multivitamin with a superfood complex, is not recommended for children under 11 due to the size of the tablets. Chewable multivitamins or liquid supplements, such as Vit-D3 spray and Omega-3, may be more suitable for younger children.
Add to Food or Drink
If your child struggles to swallow capsules, you can pierce the capsule and give the oil inside to your child on a spoon or add it to their food or juice. This ensures they receive the supplement without having to swallow a large capsule. However, be mindful that grinding tablets may affect the delivery and absorption of certain nutrients.
Reward System
For older children who may be reluctant to take supplements, consider using a reward chart. Create a chart and place it on the fridge. Each day they take their supplements, give them a sticker, leading up to a small healthy reward at the end of the month.
Pediatric Supplements
If your child needs to increase their calorie intake, consider paediatric supplements. These supplements provide additional calories and can be given as a snack. However, be aware of the sugar content in some of these supplements, as they may increase the risk of cavities.
Remember, it is important to consult with a healthcare professional or your pediatrician to determine if your child needs supplements and to address any specific nutrient deficiencies.
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Lead by example
Leading by example is one of the most powerful ways to encourage healthy eating habits in children. Children are very observant and often mimic the behaviour of their parents, caregivers, and older siblings. They learn about food choices from the adults around them, so it's important to model healthy eating habits and a positive relationship with food. Here are some ways to do this:
Eat Together as a Family:
Regularly eating together and making healthy food a norm sends a positive message about food. It shows that food is something to be enjoyed and savoured, rather than feared or restricted. Eating together also provides an opportunity to connect and have conversations about food choices and the benefits of different types of foods.
Be a Good Role Model:
Children watch what you do, so be mindful of your own food choices. Reach for healthy foods, beverages, and snacks, and let them see you enjoying a variety of nutritious options. This includes choosing whole foods, fruits, vegetables, and healthy snacks. By doing so, you set a great example for your child to follow.
Involve Them in the Process:
Take your children grocery shopping and involve them in meal planning and preparation. This gives them a sense of ownership and makes them more interested in trying the foods they have helped select and prepare. It also teaches them about different ingredients, flavours, and textures. Additionally, involving them in the kitchen can foster a sense of independence and curiosity about food.
Make it Fun and Appealing:
Arrange fruits and vegetables in fun and colourful ways on the plate. Cut them into interesting shapes or create food art together. This makes healthy foods more appealing and can spark their curiosity to try new things. You can also offer small amounts of fruits or vegetables alongside their favourite healthy foods to make them more receptive.
Encourage a Healthy Mindset:
Guide your child to understand their physical hunger cues and stay away from using food as a reward or punishment. Using food as a reward can lead to an unhealthy relationship with food. Instead, focus on teaching them about making healthy choices and listening to their body's signals. Talk to them about why certain foods are better options, explaining the benefits in a way they can understand.
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Frequently asked questions
Children often need encouragement to eat a varied and healthy diet. It is important to not give up, as a healthy and varied diet will ensure that your child receives all the nutrients they need to grow, learn, and defend themselves from illness. Here are some tips:
- Lead by example and try new foods yourself.
- Make mealtimes a positive experience.
- Avoid using food as a reward or punishment.
- Involve your child in the cooking process.
- Use visuals to teach your child about child-portion sizes.
If your child is underweight, you can try adding extra oil and butter to their food, serving whole milk with meals, or choosing high-calorie, nutrient-rich foods like avocado, nut butter, and full-fat dairy. You can also incorporate supplements into their diet, such as pediatric drinks or shakes.
Here are some tips to encourage your child to eat more vegetables:
- Try roasting or blending vegetables to make them more appealing.
- Offer small amounts of vegetables alongside other healthy foods your child already enjoys.
- Arrange vegetables in fun and colorful shapes on the plate.
- Involve your child in the grocery shopping and meal preparation process.
